• #
  • #
  • #
11/28-12/4/16

Class: 5:30am, 6:30am, 8:30am (MWF), 12:30pm, 4:30pm, 5:30pm, 6:30pm

WOD Tracking Software: We will be utilizing Train Heroic. Eventually (VERY SOON), we will be posting WODs on Train Heroic only. The app is FREE for you to use! You can also use it on a desktop. Please download it and set up your account asap! It’s user friendly and will help us, as CFF, get stronger and faster. This software tracks everything and tells you what weights to use when pulling from percentages and when you hit PRs!

CODE: leavenothing

IMG_8398

CFF Sweat Pants $25.00 Pre Order due by 12/1/16 Pants are drawstring at the waist with pockets and no elastic at the ankle. I will not be ordering extra. So, if you would like a pair, please order and PAY by 12/1/16.

15193691_10102388925880387_2705685377236588312_n

Car Decals $3. Pick one up any time you’re at the gym.

15192599_10102388972152657_408726535081945517_n

 

11/28/16

-Coaches: Burgener, 3min

-FULL HOUR CLASS

1. Snatch, 15min

1  x 2 @ 60%, 65%

3 x 2 @ 70%

2. HBBS, 15min

4 x 3 @ 70%

3. With a running clock:

a. AMRAP 5min: Burpee BJO (24/20)

-rest2min-

b. AMRAP 4min: 10m Sprints

-rest2min-

c. AMRAP 3min: PC (155/105) / (95/65)

-rest2min-

d. AMRAP 2min: WB (20/14)

-rest2min-

e. AMRAP 1min: ME UB PU / PU

FullSizeRender-59

11/29/16

1. 15min to work on HS

-HS walk

-HS hold

-Headstands

2a. 3 x 15 Hip Extensions / Supermans

2b. 3 x 15 GHD Sit Ups / Ab Mat Sit Ups

-12min to complete, rest as needed

3. OPEN 15.3

AMRAP 14min:

7 MU / 14 PU & RD

50 WB

100 Double Unders / 150 Singles

***MEET Our Newest Coach, Rick***

IMG_0696

Rick enjoys competitive sports like boxing and martial arts.  He received his black belt in Hap Ki Do in 2011.  While serving in the Army, Rick was a physical fitness NCOIC dedicated to helping fellow soldiers who were having trouble with their physical fitness testing. Rick has a wide variety of hobbies, which include mountain biking, traveling, rock climbing, mountaineering, and exploring the United States.  He received his CrossFit Level 1 coaching certificate in September 2014.  He loves coaching and inspiring others to reach physical fitness goals that they once thought impossible.  His future plans include obtaining certificates in powerlifting and CrossFit self-defense.

 

11/30/16

-Coaches, Burgener 3min

1. C&J, 15min

2 + 1 @ 60%, 65%

3 x 2 + 1 @ 70%

2. Front Squat, 4 x 3@70%

-15min

3. For time:

30 C2B Pull-ups / PU
30 Overhead Squats (95/65#) / (65/35)
20 Bar Muscle ups / SPU & SRD
20 Overhead Squats (135/95#) / (65/35)
10 Ring Muscle-ups/ SPU & SRD
10 Overhead Squats (185/135#) / (65/35)

-cap: 17min

Have you downloaded the Train Heroic app? Code: leavenothing

IMG_8429

12/1/16 PRE ORDER & PAYMENT FOR SWEATS DUE!!

Suggested Rest Day

“Filthy 50”

50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/25
50 Walking Lunges
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

-30min cap

15193691_10102388925880387_2705685377236588312_n

12/2/16

-Coaches, Burgener 3min

1. Snatch

2 @ 65%, 70%, 75%

1 @ 80%, 85%, 90%

3 heavy singles

OR

C&J

2 + 1 @ 65%, 70%, 75%

1 + 1 @ 80%, 90%

3 heavy singles

-20min to ramp and complete Snatch or C&J

2. “Barbara”

5RFTO:

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

3min rest between each round

cap: 22min

-goal is each round should be less than 3min

-Scale to 3 R of all reps OR perform 5R with 10-15-20-25 of each trying to keep each round 3min or less.

KendrickClean_zpsea22d368

12/3/16

Open Gym 8:00-10:00am

Come make up a WOD you missed, work on extra mobility, practice gymnastics and/or create and perform your own workout.

WOD at 9:00am

This class will begin promptly at 9. Mobility will be programmed to be completed before class starts. At 9am, warm up and WOD.

15181316_1018044908304391_3774976168344425282_n

12/4/16

Rest Day.

Happy Birthday Burpee Day Anthony!

11960257_10204830461144600_6967756102246727549_n